Waist Disposal -
Introduction
Let’s cut to the chase: The fact that you’ve
picked up this book means, in all
likelihood, that you’re carrying a bit of a
belly that you’d rather be rid of. Maybe
you’re a bit frustrated that despite spurts
of healthy eating and get fit campaigns
over the years, your weight has been on an
unrelenting upward trend. Do you
sometimes find yourself lamenting the fact
that clothes that once fitted perfectly are
now languishing in a wardrobe or drawer
because you can no longer get into them?
Maybe you’ve seen your doctor recently
and have been warned that your weight is
posing a risk to your health and well-being.
Irrespective of the nature of your weight
issue and whatever your goal, Waist
Disposal is here to help.
In this book you will find comprehensive,
practical and easy-to-apply information and
advice designed for effective, permanent fat
loss. An improved, more athletic physique
can be yours, too. And all you need to
transform your body for the better is to follow
some simple dietary guidelines that have
nothing to do with calorie counting or portion
control (so no hunger), and exercise for just
12 minutes a day.
How can I be so sure that the information
here works? Because, as a practising doctor
specializing in nutritional medicine, I have
spent over a decade and a half advising
literally thousands of individuals on how to
manage all aspects of their health, including
their weight. This experience ‘on the ground’
has allowed me to see at first hand what
works, and what doesn’t, for shedding fat
and enjoying significant improvements in
other measures of health. The information
contained in these pages is a distillate of my
experiences with countless individuals who
have achieved their health goals. They’ve
done it, and you can, too.
It would not be true to claim, though, that
the information and advice offered here is
purely based on my clinical experience. The
fact is, it is science-based, too. In this book I
refer to literally hundreds of scientific studies
that reveal the true causes of excess weight,
as well as the most effective remedies for it
(the little numbers that appear in the text refer
to specific studies that are listed towards the
back of the book). There is a huge mound of
evidence that demonstrates the most
effective ways to shed fat and enjoy long-
lasting health and vitality, so why not use it?
It is this science that shows how many
nutritional concepts taken as ‘fact’ turn out
not to be true at all. For example, in this book
you’ll learn how, when it comes to successful
weight loss, just consuming fewer calories or
burning more through exercise is very rarely
effective. Other myths put to bed here include
the notion that fat is inherently fattening, that
animal fat causes heart disease, and that
artificial sweeteners aid weight loss. You’ll
also learn what science shows are the true
causes of obesity and ill-health, and how to
protect yourself from them.
You may wonder as you read this book
how and why the truth about how best to
optimize our weight and health runs counter
to conventional wisdom. One explanation is
that inaccurate information can easily be
passed through the ages if it is repeated often
enough and the facts aren’t checked. And
there’s always the possibility that certain

commercial concerns (e.g. elements within
the food industry) will perpetuate myths
because it makes good commercial sense to
do so. Using up-to-date research, Waist
Disposal dispels these myths, and separates
science fact from science fiction.
Waist Disposal dishes up a healthy dose of
common sense, too. Leaving the science
aside for one moment, logic dictates that the
best diet for us as a species is one based on
the foods that we’ve been eating longest in
terms of our time on this planet. Why?
Because those are the foods we’re best
adapted to through the process of evolution,
and are therefore most likely to meet our
nutritional, metabolic and physiological needs.
Evolutionists estimate that we’ve been on
this planet nearly 2? million years. For the vast
majority of our time here we have been ‘hunter-
gatherers’, subsisting on a diet made up of
what might be termed ‘primal’ foods such as
meat, fish, eggs, fruits, vegetables, nuts and
seeds. Only relatively recently (about 10,000
years ago) did we start to settle in communities
to grow crops of grains such as wheat and
corn. Condense the whole of human evolution
into a year, and it turns out we started eating
grains just a day and a half ago.
Evolution is a slow, creeping process and,
genetically speaking, we are virtually identical
to our ancestors from 10,000 years ago. What
this means is that, on the most fundamental
of levels – our genetic code – the diet we are
best adapted to is the diet we ate prior to the
introduction of grain. Other nutritional
‘newcomers’ we might view with suspicion
include refined sugar, milk and vegetable oils.
As you’ll see, the idea of eating a ‘primal’ diet
is not merely a theory, but something that is
supported by abundant scientific evidence.
In addition to presenting the relevant
science, this book will also sometimes refer to
what I term ‘The Primal Principle’. Here, we
will marry our ancient nutritional heritage with
what science tells us about the
appropriateness of specific foodstuffs. Even if
Waist Disposal - Introduction
you forget most (or all) of the scientific detail
in this book, simply seeing food from an
evolutionary perspective will allow you to
make quick, easy and accurate decisions
about the very best foods to eat.
The benefits of following the advice in this
book can be profound. First and foremost, it
can allow you to enjoy lasting, satisfying fat
loss, including from around your midriff. This
is not just important from an aesthetic
standpoint. As you will discover in the first
chapter (Toxic Waist), ‘abdominal fat’ has
strong links with conditions such as heart
disease and diabetes, and appears to speed
our way to an early demise, too. The happy
reality is that a shrinking waistline can
translate into a diminishing risk of disease
and premature death.
The fact that we men are prone to
accumulating this most toxic form of fat is
unfortunate, but there’s good news for us, too.
My experience in practice is that when men apply
the strategies presented here, they can expect
rapid results, and will generally see considerable
progress within a few short weeks. This, by the
way, contrasts somewhat with the generally less
impressive fat losses experienced by women.
One reason for this may be that men are less
prone to sluggishness of the metabolism caused
by, say, low thyroid function or repeated cycles of
strict dieting. Whatever the explanation, the fact
remains that while abdominal fat is both unsightly
and unhealthy, it is something that men can
almost always rid themselves of quite quickly,
and without having to go extreme lengths or
superhuman effort, either.
You may have noticed that in this brief
introduction I’ve referred repeatedly to fat
loss, not merely weight loss. That’s because
when weight is lost, it’s important to make
sure as much of this as possible is fat, and
not something more desirable like muscle.
Also, if you were to lose fat and gain muscle,
you might not see much change in your
weight, though undoubtedly your body
composition will have improved. The first

chapter (Toxic Waist) explores this, as well as
the deficiencies of the standard weight
measurement – the body mass index or BMI.
This chapter also offers advice on more
useful measurements including waist size
and body fat assessment.
The second chapter (The Calorie Trap)
focuses on the calorie principle which, simply
put, dictates that those who want to lose weight
need to eat less or exercise more (or both).
While this law has underpinned weight-loss
advice for half a century, you will learn how it is
dangerously flawed. You’ll also discover why
applying its principles so often dooms many to
failure in the long term. This chapter introduces
the notion that different types of food have
different propensities to form fat in the body, and
that when it comes to weight loss, it’s more than
calories that count.
After that, we get down to the business of
exploring the true causes, and cures, of
excess weight. Each one of the major
‘macronutrients’ (carbohydrate, protein and
fat) will be put under the scientific spotlight.
The effects that each of these has on weight
and health will be explored, as will the
effectiveness of different types of weight-loss
diets (e.g. high-protein, low-carb, low-fat).
We’ll also review the published research
which reveals the sort of diet that is truly the
most effective for shedding unhealthy and
unwanted fat. In all of this, you’ll learn which
foods are least likely to promote the
accumulation of fat in your body.
You will also come to understand the
importance of focusing your nutritional efforts
on foods that are most effective at sating the
appetite. This strategy is critical if we are to
contain our food intake without hunger or
sense of sacrifice. Waist Disposal reveals the
most satisfying foods in our diet, as well as
identifying the foodstuffs that can actually
stimulate appetite and encourage overeating.
So important is appetite control in successful
fat loss, that I’ve devoted a whole chapter to it
(Satisfaction Guaranteed).
Waist Disposal - Introduction
But it’s not all theory. Waist Disposal offers
you a wealth of advice and information on the
types of foods and meals that will assist you
in your quest to banish your belly, as well as
how to incorporate this dietary advice into
your daily life. You’ll also find recipes for tasty,
easy-to-prepare meals that reflect the
evidence-based nutritional principles laid out
in this book. Don’t worry, there’s no need to
be a Cordon Bleu chef – many of the recipes
require very little real ‘cooking’, and can be
knocked up in 15 minutes or less.
The nutrition information in this book is
accompanied by advice regarding exercise, too.
In the chapter on exercise (Muscle Bound),
you’ll learn that while exercise can be beneficial
for a myriad of things, the rather shocking truth
is that weight loss is not one of them.
However, if you’re serious about improving
the size and strength of your musculature, then
resistance exercise is a must. While this can be
done in a gym, it doesn’t need to be. Muscle
Bound presents a daily home-based regime that
can improve your muscular form in about the
same time it takes to shower and shave.
While diet and exercise are cited as the two
key components for weight-loss success, I
suggest there is a third: our thoughts and
beliefs. What goes on between our ears is a
major factor in maintaining motivation for
healthy habits. Plus, as you’ll see, having the
right mental attitude has the capacity to
accelerate the benefits achieved by eating and
exercising right. The final chapter (Mind Matters)
offers advice on how to harness the power of
your mind in order to transform your body.
Each element of Waist Disposal offers a
truly powerful weapon for fighting flabbiness,
while at the same time demanding
surprisingly little in the way of effort or
discipline. No gritted-teeth determination is
required here. Put the advice here to work
and you can expect to be rewarded with one
helluva body, but without having to go
through hell to get it.